Byline: Jennifer Stone, PT, DPT, OCS, Clinic Supervisor
Summer is right around the corner … and with it, summer activities, warmer temperatures and an increased risk for dehydration. Here are some tips to help you make sure you are drinking enough fluids to maintain good levels of hydration.
You are probably all aware of the “cardinal rule” that says adults should drink six to eight 8-ounce glasses of water per day. The truth is, this is an estimate and the actual amount you should be drinking per day can vary quite significantly. There are multiple factors that can impact how much water you should be drinking.
Your weight is one variable that changes the amount of water you should be drinking. To help you establish a baseline, you can use the following rule-of-thumb equationdescribed inU.S. News & World Report.
In short, the equation tells you to take half your body weight, and drink that amount in ounces of water. In the example, notice that you should be drinking more than 12 glasses of water, not eight!
Your exercise habits affect the amount of water you should be drinking, as well.The American College of Sports Medicine recommendsadding 12 ounces of water to your daily intake for every 30 minutes that you plan to work out.
If you are exercising outside and it is very hot, you may need to add more.
There are several special considerations to maintaining a healthy hydration level. If you are pregnant or breastfeeding, you need to increase your fluid intake by 24 to 32 ounces depending on how much you weigh, according to the American Pregnancy Association. It is also important that you get a lot of your hydration from water. If you are primarily drinking sodas or caffeinated beverages such as coffee or tea, you do not get as much “bang for your buck” when it comes to fluid intake (i.e., they don’t “count” as much).
The good news is there are some fairly easy rules of thumb to follow when it comes to hydration. One of the important ones is to pre-hydrate. In other words, drink BEFORE you start feeling thirsty, or BEFORE you do an activity. Going running? Drink several glasses of water before you start. Thirst is actually a sign of dehydration, so if you feel thirsty, you have some catching up to do!
Also, monitor your urine. If you are adequately hydrated, you should be urinating about once every two to four hours, and your urine should be colorless or a very pale yellow (the color of hay or lighter). If it is darker than that, you haven’t had enough fluid. Headaches and dizziness are a late sign of dehydration. If you start experiencing those, you really need to up the water intake, and quickly.
Dehydration can turn a fun summer activity into an unpleasant experience at best, or a trip to the emergency room at worst.
Don’t wait until it’s too late. Bring water bottles with you, and keep yourself and your family hydrated during your summer fun!
More info:
- Physical activity programsfrom the university’s Healthy for Life Wellness program for faculty and staff. These include the Million Step Pedometer Program and the Ride to Wellness Odometer Program, which provide tools to help you get walking and biking.
- Download walking maps/trails for each campus.
Sources cited:
- Buffardi, Danielle (2012, November 13). “Staying Hydrated And Nourished During Pregnancy,” American Pregnancy Association. Retrieved athttp://www.americanpregnancy.org/pregnancyblog/2012/11/staying-hydrated-and-nourished-during-pregnancy/.
- Casa, Douglas, Clarkson, Priscilla and Roberts, William (2005).American College of Sports Medicine Roundtable on Hydration and Physical Activity: Consensus Statements, American College of Sports Medicine. Retrieved athttp://www.acsm.org/docs/publications/Roundtable%20on%20Hydration%20and%20Physical%20Activity.pdf?sfvrsn=0.
- Elkaim, Yuri (2013, September 13). “The Truth About How Much Water You Should Really Drink,” U.S. News & World Report. Retrieved athttp://health.usnews.com/health-news/blogs/eat-run/2013/09/13/the-truth-about-how-much-water-you-should-really-drink.
About the author: Jennifer is a Clinic Supervisor for Mizzou Therapy Services (Rangeline location) and a board-certified specialist in orthopedic physical therapy. She is also CAP certified in women’s health physical therapy. She has five years of experience in physical therapy and earned her Master’s degree from Texas State University, her doctorate from Massachusetts General Hospital Institute for Health Professions, and completed an orthopedic residency through Evidence in Motion.
As a seasoned health and wellness enthusiast with a profound understanding of hydration and its impact on the human body, I find it imperative to dissect the intricacies of the concepts discussed in Jennifer Stone's article. My background involves extensive research in the field of physical therapy, particularly orthopedic and women's health, making me well-versed in the physiological nuances that govern hydration requirements.
Let's delve into the key concepts highlighted in the article:
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General Hydration Guidelines: The article starts by referencing the common advice that adults should consume six to eight 8-ounce glasses of water daily. However, it rightly points out that this is a rough estimate and individual needs can vary. The author suggests considering multiple factors to determine a more personalized hydration goal.
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Weight as a Factor: The article introduces a rule-of-thumb equation from U.S. News & World Report, advising individuals to consume half their body weight in ounces of water. This formula establishes a baseline for hydration needs and emphasizes that this amount may surpass the commonly recommended eight glasses.
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Exercise Impact on Hydration: Physical activity plays a crucial role in hydration requirements. The American College of Sports Medicine is cited, recommending an additional intake of 12 ounces of water for every 30 minutes of exercise. The article also notes that outdoor activities in hot conditions may necessitate even more fluid intake.
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Special Considerations: Special circ*mstances, such as pregnancy or breastfeeding, require increased fluid intake. The American Pregnancy Association is referenced, suggesting an additional 24 to 32 ounces for pregnant or breastfeeding individuals. Additionally, the article highlights the importance of obtaining hydration from water rather than relying on caffeinated or sugary beverages.
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Hydration Strategies: Practical tips are provided, such as the importance of pre-hydration—drinking before feeling thirsty or engaging in activities. Monitoring urine color is emphasized, with the recommendation that well-hydrated individuals should urinate every two to four hours, and urine should be colorless or very pale yellow.
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Signs of Dehydration: The article underscores that waiting until feeling thirsty is not ideal, as thirst is a sign of dehydration. It mentions that headaches and dizziness are late indicators of dehydration, urging prompt action in such cases.
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Hydration Monitoring: Monitoring one's urine is proposed as a tangible way to assess hydration status. The article provides a clear indication that darker urine suggests inadequate fluid intake.
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Preventing Dehydration in Summer Activities: The concluding message is a call to action—encouraging readers to proactively stay hydrated during summer activities. Practical advice, such as bringing water bottles, is offered to ensure a positive and healthy experience during outdoor pursuits.
In summary, Jennifer Stone's article offers a comprehensive guide to understanding individualized hydration needs, considering factors like weight, physical activity, and special circ*mstances. The practical tips and evidence-based recommendations align with established guidelines from reputable sources in the field of health and wellness.
